Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Shoulder Press ((Every 2:00 for 12 Minutes)) Six sets of: Shoulder Press x 3 reps *Weight is Across **Choose a weight that will challenge you, but that you can complete all 6 sets of 3 without fail. Metcon Metcon (5 Rounds for reps) Every minute, onContinue reading “12/26/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon 12 Days of CrossFit (Time) “12 Days of CrossFit” 1 Squat Snatch (135/95#) 2 Box Jumps (30/24″) 3 Push Presses (135/95#) 4 Toes-to-Bar 5 Hang Power Cleans (135/95#) 6 Hand-Release Push-ups 7 Deadlifts (135/95#) 8 AbMat Sit-ups 9 American KB Swings (70/53#) 10 Lunges (10 EACHContinue reading “A CrossFit Christmas!”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Hang Snatch (5 x 5 (Every 3 minutes)) Every 3 minutes, for 15 minutes complete 5 Hang Snatches (Squat or Power). **Weight is Across all sets** Metcon Metcon (4 Rounds for reps) With a partner, four sets (each) for max reps/calories of: 60 seconds of AssaultContinue reading “12/22/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (5,4,3,2,1,6) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 6 reps @Continue reading “12/21/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for time) Every 7 minutes, for 28 minutes (4 sets) for times: 40/30 Calories of Rowing on Concept 2 30 Double-Unders 20 Wallballs (20/14 lbs) 10 C2B PullupsRx + = Bar Muscle Ups

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (5 x 5) Five sets of: Deadlift x 5 reps @ 21X1 Rest 2 minutes *Keep all sets above 75% of your 1-RM. **Tempo** You’ll lower the bar back to the floor for a two second count, one second pause at the floor, explosive driveContinue reading “12/18/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press (5×3) Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps Warmup: Take 7-10 minutes to build to approximately 75% of your 1-RM, and then perform all 5 working sets at 75% of 1-RM or the weight that you buildContinue reading “12/17/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) With a partner, alternating movements complete 4 rounds for time of: 750 M. Row 30 Chest-to-Bar Pull-Ups 15 Hang Squat Cleans (135/95 lbs)

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 250/200 Meter Row Station 4 – 20 Single-Arm DB Snatches (50/35 lbs – 10Continue reading “12/14/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Front Squat Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95%Continue reading “12/12/2018”